Monthly Archives: August 2015

Bench Press and Reverse Rows, then Core and Handstand Work

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Complete 5 sets of the following:

  • 5 x Body Weight Bench Press
  • Rest 30 seconds
  • Max Reps Reverse Rows with Feet Raised
  • Rest 2 minutes

Then do two 20/10 4 minute tabattas alternating for each round.

  • Feet Anchored Situps
  • Russian Twist @ 10kg

Then EMOM for 4 rounds do 30 second (or max effort) Handstand Hold.

Results: The tabatta was really hard, I guess I need to work on situps and twists more often.  Could hardly move at the end.

OHS then SDHP and HRPU

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Every two minutes complete 5 rounds of:

  • 3 x Overhead Squats @ 30kg

Then do AMRAP in 15 minutes of:

  • 9 x Sumo Deadlift Highpull @ 43kg
  • 12 x Hand Release Pushups

Results:  For the OHS, worked up to the 30kg with pvc, 5 x 10kg, 5 x 20kg. Included mobility work between each round.  AMRAP exactly 9 rounds.

Week in Review 10.8.2015 – 16.8.2015

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday G Weighted Pullups
Weighted Dips		 EMOM
Wednesday – – –
Thursday – – –
Friday W Front Squat Task
Saturday WM Deadlift
Kettlebell Swings		 Task
Sunday G Muscle Ups Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run Task
Tuesday WM Double Unders
Deadlifts
Burpees		 Time
Wednesday – – –
Thursday WM Run
Squats		 Task
Friday G Wall Walks
Pullups		 EMOM
Saturday MGW Row
Toes to Bar
Thrusters
Double Unders		 Task
Sunday MG Bike
C2B Pullups
Hand Stand Pushups		 Task

Deadlifts and Kettlebell Swings then a Chipper

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August 14 workout from Crossfit Invictus….Three sets of:

  • 6-8 x Deadlift @ 90kg
  • Rest 20 seconds
  • 20 x Unbroken Kettlebell Swings
  • Rest 3 minutes

Then for time:

  • Row 1000 Meters
  • 25 x Thrusters @ 30kg
  • 25 x Toes to Bar
  • 100 x Double-Unders
  • 25 x Toes to Bar
  • 25 x Thrusters

Result:  For the metcon – 17:21

Front Squats then Wall Walks and Pullups

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Part A: Do 5 sets of the following, rest as needed between sets:

  • 5 x Front Squats @ 50kg

Part B: EMOM for 16 minutes do the following:

  • Even minute: 1 – 2 Wall Walks. Start with a pushup, end with a pushup
  • Odd minute 5 – 8 x Pullups (any grip, reps should be unboken so max reps after first round of 8)

Results:  For part B – did 2 wall walks every round and 8-8-7-6-5-5-5-5 reps of pullups.